The horrible thing about dieting is that you have to eat less, which means less room for high calorie treats. Fortunately that doesn’t have to mean no treats at all—there are low-calorie options that are surprisingly good, and some you can eat a surprising amount of. That’s the case with this low calorie diet candy thing I dreamed up.

I’ve been having very good luck with chocolate from this British institution lately. As such, my exploration continues with Marks & Spencer Swiss Chocolate Extra Fine Milk With Hazelnuts. And we can chalk this one up as another glorious, taste-bud-pleasing success. Read on for the low down.

It’s a dark time for our dark indulgence, my friends, which raises an important question. How can a foodie identify good milk chocolate in a world of cheap and nasty fakes?

Most of what you find in shops will leave you grimacing at the taste of waxy cocoa butter substitutes and overwhelmed by excess sugar. But never fear, it’s possible to strike gold without paying a fortune for the best artisanal offerings.

Buying this Marks & Spencer Milk Chocolate was a last resort. I was looking for its brother with Sicilian sea salt, but the store had run out. Obviously I had to have some chocolate, so I pulled the trigger on this plainer variety.

It turned out to be a very pleasant surprise. Another win in my hunt for good, affordable milk chocolate.

Good, affordable milk chocolate isn’t very common, but I sure do my best to find it. (It’s hard but important work!) This Marks & Spencer Milk Chocolate With Sicilian Sea Salt bar looked promising, so I promptly bought it, and ate the whole thing for dessert. You know, to ensure that no flavor nuance was missed…

Wouldn’t it be nice if we didn’t have to choose between abs or enjoying food? With intermittent fasting you get exactly that. Using it, I eat what I want and stay very lean. It also has some major potential benefits for health, including anti-cancer and anti-aging effects.

Nootropics have received a lot of attention in recent years. In case you haven’t heard the term, it basically refers to drugs that sharpen mental function.

If you’re wise, the idea of regularly using such substances probably strikes you as a bad idea. Normally any drug with a substantial benefit comes at a cost—some kind of detrimental impact on health or quality of life.

However, I’ve found it’s possible to elicit a nootropic effect daily with no noticeable downsides.

Yo-yo dieting isn’t wise nutrition management, but it turned out to have a major benefit. Doing it for more than a decade made me an expert at losing body fat (unfortunately it didn’t teach me how to keep it off—that came later).

All fat loss requires is that you burn more energy than you take in. It’s a simple concept, but there is a lot of room for error in how you choose to do it.

The principles listed here form the basis of an extremely effective fat loss program. They also help prevent the bad outcomes that so many diets result in, such as rebounds from excessive metabolic adaptation.